Creamy Pumpkin Soup with Sage
Silky pumpkin soup made with fresh or canned pumpkin, sauteed aromatics, and chicken broth. Finished with optional fresh cream and parsley for richness. Naturally dairy-free if cream is omitted, making it adaptable for various dietary needs.
Ingredients
- 2 TBSP olive oil
- coconut oil(optional)
- 4 lb fresh pumpkin, peeled, seeded, chopped into 1-inch cubescanned pumpkin puree1lb fresh=0.875cups pureeconveniencewhole-food
3.5 cups noted in recipe
Full guide → - 3 ½ cups canned pumpkin puree(optional)canned pumpkin puree1lb fresh=0.875cups pureeconveniencewhole-food
3.5 cups noted in recipe
Full guide → - 1 onion, sliced
- 1 carrot, chopped
- 1 apple, peeled, cored, chopped
- 1 tsp salt
- 1 tsp pepper
- 2 cloves garlic
- 1 tsp sage
- 4 cups chicken broth
- 1 cup fresh cream(optional)coconut cream1:1vegandairy-freedairy-freeFull guide →
- ¼ cup fresh parsley, chopped(optional)sageminimalherbaceous shiftFull guide →
Instructions
- 1
Peel, seed, and chop pumpkin into 1-inch cubes. Slice onion, chop carrot, peel and core apple then chop.
- 2
Heat oil in large stockpot over medium-high heat.
- 3
Saute pumpkin, onion, garlic, carrot, and apple for 5 minutes or until tender. If using canned pumpkin, skip pumpkin in this step and add at step 5.
- 4
Add salt, pepper, garlic, and sage.
- 5
Pour in broth and bring to boil.
- 6
Reduce heat and simmer for 10 minutes or until pumpkin is fork-tender.
- 7
Use immersion blender to blend until smooth.
- 8
Top with cream and parsley if desired and serve.
Tips
Reserve canned pumpkin until adding broth to avoid oversoftening during sauté.
Immersion blender creates smooth texture; food processor works if blender unavailable.
Good to Know
Refrigerate in airtight container up to 4 days. Freeze up to 3 months.
Prepare through blending step, reheat gently before serving. Avoid adding cream until service.
Ladle into bowls. Top with cream and fresh parsley if desired.
Common Mistakes
Do not skip reserving canned pumpkin to avoid a mushy texture from overcooking.
Do not skip simmering after boiling to ensure fresh pumpkin becomes fork-tender.
Substitutions
Dairy-Free Swaps
Vegan Options
General Alternatives
3.5 cups noted in recipe